WHITEBOARD – 17 March 2011

Mobility WOD– Do it sometime during the day prior to and after the workout

Workload:

Run 1 Mile

Rest 5-10 Minutes then:

2 Rounds of:

2-3-5
Handstand Push-up
Rope Pull-ups

Notes: The mile run is a measurement, so don’t sandbag it to be better at the WOD after. Remember for the rep scheme you do 2 reps of each movement, then 3 of each, then 5, and then rinse & repeat.

For the rope pull-ups, use the white rope hanging from the pull-up bars and 1 hand on each strand.

For a sub for the pull-ups, pick a vertical pulling movement (bar pull-up, towel pull-up, gravitron pull-up, band pull-up) that is challenging. You should only be sure you can do the 2 & 3 straight and the 5 should be iffy.

Big shout out to Paul Dedik for finishing up his first WOD of the Crossfit Games as well as Kevin Olds for entering the 500lb deadlift club!

Meta

John Donne – Meditation 17

No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...